Training Progression

Training Q&A [Moderated]
1

Hello Jordan/Austin/Others

My current programming consists of the following;

1/2 Reps @ RPE 7-8 4x4 -20-25% for Backoffs (more backoffs on bench)
Light Accessories such as Pull-Ups, RDL’s & Split Squats

I’m performing Low Bar Squat, Comp Bench, Conventional Deadlift in this way along with other variations such as Pause Squat and Bench Tng.

I have noticed that I’ve been able to add 2.5-5kg over the course of the last 6-8 weeks, whilst maintaining the RPE. This indicates that I’ve gotten stronger.

Should I continue to keep doing so until the RPE exceeds what I’ve prescribed, i.e. an RPE 7 ends up being 8.5-9?

If so, once the RPE is inevitably exceeded, what strategies would you recommend to keep making progress? Which variables should I look to change?

Thanks, James

2

I do not think you should continue to add weight while increasing the RPE unless you’re trying to peak.

I recommend following a progressive loading approach, e.g. maintaining the constraints of the program save for the specific variable(s) that are responsible for driving the desired fitness adaptations.